All posts by Savannah Fearns

Wed

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Posted 04/25/17 by | 0

SS:

Find a max of the complex, 1 Power Snatch + Overhead Squat in 16 minutes.

30 – 20 – 10,  For Time:

Dumbbell thrusters (35/25)

Toes to bar

18 min cap.


Tuesday

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Posted 04/24/17 by | 0

 

WU:

400m run,

21-15-9 of:

Overhead squats w empty bar

Good mornings

2 rds for time:

100 Double unders

26 KBS (53/35)

80 Double unders

26 WBS (10 ft)

60 Double unders

26 Deadlifts (225/155)

26 minute cap.


Monday

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Posted 04/23/17 by | 0

WU:

2 rds hard-

15 cal row

15 handlift push-ups

*then* coach’s choice wod prep

ST:

Find an 8 RM DB Shoulder Press in 10 min.

20 min AMRAP:

400m run

15 L pull-ups

30 Superman swimmers

*Rx+ 15 hip ext. instead of swimmers.

* The L pull-ups ARE meant to slow you down. So chill out


Saturday

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Posted 04/21/17 by | 0

AMRAP 15:

21 Sit-ups

14 One-arm dumbbell push jerks (heavy)

*Use a single db, alternate arms each rep. GHD for Rx +

ACC:

3 sets of 5-10 PERFECT tight kip swings on rings.


Fri

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Posted 04/20/17 by | 0

E2MOM 16 : (8 rds)

12 Box Jump Overs (24/20)

12 Burpee to plate (45/25)

*Treat workout as sprint and rest the remainder of the 2 mins. Record your fastest and slowest times.

ACC – 3 RNFT:

8 DB Bench Press

8 Ring Rows (weight on chest or not, rings set low for  body barely off the ground with arms locked out.)


Thurs

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Posted 04/19/17 by | 0

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

“NATE”

20 min AMRAP:

2 muscle-ups

4 HSPU

8 KB Swings (2/1.5, american standard)


Wed

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Posted 04/18/17 by | 0

WU:

On a 7 min clock, stretch. Every :30 seconds, perform 3 burpees, including @ 0:00.

SS:

With a barbell, find a max weighted turkish get-up in 16 min.

EMOM x 10:

odd- 7 TTB + 7 OHS (105/75)

even- 7 TTB + 7 burpees

*scale reps to complete emom and keep all sets consistent

(RX+ 115/85)


Tues

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Posted 04/17/17 by | 0

Partner 3RFT:
500m Row
400m Run
Rest 3:00 between rounds

*Partner one must finish the row before partner two can begin the round. Score is when the last partner finishes run.

ACC:

10 Rope Climbs for time


Monday

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Posted 04/16/17 by | 0

ST:

Find a 1 Rep Max Back Squat in 18 min.

For time:
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps


Saturday

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Posted 04/14/17 by | 0

Partner chipper for time:

1k row

50 Hang power snatch (45/35)

30 Pull-ups

800m run

*Each movement must be completed by one partner before the second partner can begin that movement. ie: You may begin 50 hps once your partner starts 30 pullups.